CrossFit – Fri, Aug 11

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (1 set each) (No Measure)

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:20 single-unders

10 KB deadlifts

10 alternating scorpion stretches

:20 single-unders

10 KB good mornings

20 alternating reverse lunges

:20 double-unders or single-unders

Mini Round

1 round:

6 KB swings

6 jumping lunges

WOD

230811 (AMRAP – Rounds and Reps)

AMRAP 5:

30 A. KB swings (35/53 lb)

20 jumping lunges

Rest 5:00, then…

AMRAP 5:

30 A. KB swings (35/53 lb)

20 jumping lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.

SX:

AMRAP 5:

30 A. KB swings (26/35 lb or lighter)

20 jumping lunges or reverse lunge

Rest 5:00, then…

AMRAP 5:

30 A. KB swings (26/35 lb or lighter)

20 jumping lunges or reverse lunge

Post WOD Skill

Turkish Get Up (Accumulate:
30 KB Turkish get-ups)

Cool Down

Accumulate:

1:00 banded shoulder stretch/side